Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 2
Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.
WOD: 10 RFT (24 Minute Cap)
200/150 Meter Row
10 Floor Press (135/95)(95/65)
10 Slam Balls (30/20)(20/15)
Stimulus/Focus: This is a push pull workout. Try to push hard on the row and go unbroken on the floor press and slam balls.
Cool Down: 3 Rounds for Quality
30 Second Close Grip Hang
15 Pike Compressions
Warm up: Coach’s Choice
Strength/Skill: Back Squat
10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10
Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.
WOD: 8 Minute AMRAP
10 Wall Balls (20/14)(14/10)
5 Burpees
Stimulus/Focus: This is a short time domain with a short rep scheme. You should be able to continue at a fast pace. Aim for 8-10 rounds.
Cool Down: Tabata Partner Ab Mat Sit Up Wall Ball Passes
Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
500 Meter Run
50 Ab Mat Sit Ups
25 Pull Ups
50 Seated Shoulder Press (35/20)(20/15)
25 Pull Ups
50 Ab Mat Sit Ups
500 Meter Run
Stimulus/Focus: This is an out and back workout. Find a pace and settle in so that you don’t burn out on the first half.
Cool Down: 5 Rounds
100 Meter Row
10 GHD Extensions
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm up: Coach’s Choice
Strength/Skill: Tempo Deadlifts
5 x 5 x 5 x 5 x 5
5 seconds up; 5 seconds down
Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.
WOD: 18 Minute AMRAP
10 Kettlebell Deadlifts
10 Kettlebell Lunges (Goblet)
10 Kettlebell Swings
30 Double Unders
RX: (1.5/1)(1/25#)
Stimulus/Focus: Find a steady pace and just keep moving. Complete all work unbroken. Aim for 6-7 rounds.
Cool Down: Tabata Oblique Twists
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 30 – 20 – 10 Reps for Time (15 Minute Cap)
Hang Power Snatches (95/65)(65/45)
Overhead Squats (95/65)(65/45)
Toes to Bar
Stimulus/Focus: Try to do large sets of work and take quick breaks.
Cool Down: 4 Rounds
5 Ring Dips
10 V-Ups
Warm up: Coach’s Choice
Strength/Skill: Review the movements and get ready to work!
WOD: “343” 9/11 Memorial WOD
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20)
50 Wall Balls (20/14)
43 Burpees
*RX+: 60 of each and 55 Burpees
Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001. It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 30-35 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes.
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Three 7-Minute Rounds
500m/450m Row
400m Run
Stimulus/Focus: Push as hard as you can in each cardio movement to give yourself as much time to rest as possible in the 7-minute round. You will have three separate scores.
Cool Down: 400 Meter Walk or 25/20 Calorie Assault Bike or 500 Meter Ski Erg or 1000 Meter Bike Erg
Warm up: Coach’s Choice
Strength/Skill: Clean
1 x 1
Stimulus/Focus: Use 20 minutes to get as heavy as you can on a clean (squat).
WOD: 12 Minute GAFAP
1 Clean (165/115)(115/75)
2 Handstand Push Ups
*Add one rep to cleans each round and two reps to HSPUs.
*Masters RX: Seated DB Presses (20/15)
*RX+: (225/155)(155/105) and strict handstand push ups (masters: seated DB Presses @ 35/20)
Stimulus/Focus: This should be challenging. Find a pace and try to keep moving.
Cool Down: Tabata Bar Hangs
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
